06/13/2020 - The Outpost -

AO: The Outpost

When: 06/13/2020

PAX:

Number of Pax: 10

Pax Names: Bozo, Captain Underpants, Fargo, Flush, Goldberg, Leuben, Mayhem, Motown, The Mullet, Uncle Rico,

DR Names:

Number of FNGS:

FNG Names:

QIC: Captain Underpants


Introduction

The forecast called for a cool morning (mid-upper 50s).  YHC arrived early for a Beautiful Mind chalk sesh in preparation for the beatdown.  Mayhem was already there getting hyped for the action.  As 7 AM approached, 8 more brave PAX had joined us for a total headcount of 10.

Warm-O-Rama

After a disclaimer, we ran a mosey around the lot which would be the same  lap they would make during the workout.

Motivators x 10

Arm Circles x 15 FWD / x 15 BKWD

Abe Vigodas x 15

Sprinklers x 15

The Thang

What began as Lincoln Games “Gun Day”, was “upgraded” to become a one hour grind with an extra round of exercises and 1/3 mile runs in between each round.

Each round PAX perform 2 alternating exercises.  The reps are the same for each round.

RUN
 Round 1
RUN
 Round 2
RUN
 Round 3
RUN
 Round 4
RUN
50 Big Boys SSH CURLS Imperial Walkers
25 BURPEES Overhead Press Carolina DD Goblet Squats
40 Big Boys SSH CURLS Imperial Walkers
20 BURPEES Overhead Press Carolina DD Goblet Squats
30 Big Boys SSH CURLS Imperial Walkers
15 BURPEES Overhead Press Carolina DD Goblet Squats
20 Big Boys SSH CURLS Imperial Walkers
10 BURPEES Overhead Press Carolina DD Goblet Squats
5 Lateral Raise Lateral Raise Lateral Raise Lateral Raise

After each round, PAX perform 5 lateral coupon raises extensions

Circle of Trust

We continue to reflect and pray for peace and equality.  And for a smooth and swift road to recovery from the COVID-19 crises.

Naked Man Moleskin

Thank you to the men that came out to get better; physically, socially and spiritually.  I saw each and every F3 Brother pushing themselves to the point of failure –and it was glorious!

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